Name: Playbook - Auralee Strege - W1/D1 Functional Core 1.0 / Wk 1 / Monday
Uploaded: 2022-08-16T17:46:22.957Z
Duration: 15 min
Description: W1/D1 Functional Core 1.0 / Wk 1 / Monday

Trev

MONDAY:

Equipment needed: Workout mat, 1 light-medium band

Workout: Functional Strength Circuit 

Perform the 4 exercises below for the prescribed reps/time one after the other with no rest in between exercises. Once you finish the last exercise of the circuit, rest 30-60 seconds. Do 3 sets.

1.	Dead Bug x 10 (alt legs)
2.	Wide Base Side Plank x 20 seconds (each side)
3.	Bent Leg Hollow Body (arms at sides) x 10 seconds
4.	Band Rotation x 10 (each side)

Workout: Functional Strength Circuit 

Perform the 4 exercises below for the prescribed reps/time one after the other with no rest in between exercises. Once you finish the last exercise of the circuit, rest 30-60 seconds. Do 3 sets.

1.	Dead Bug x 10 (alt legs)
2.	Wide Base Side Plank x 20 seconds (each side)
3.	Bent Leg Hollow Body (arms at sides) x 10 seconds
4.	Band Rotation x 10 (each side)

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug (alt legs)

- Keep your elbow in line with  your shoulder, and have your feet spread apart from each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Keep your chest up

Wide Base Side Plank (each side)

-Start by laying on your back
-Hold your arms at your sides palms facing down
-Lift your legs up and create a 90 degree angle, bring your heels in toward your body,, point your toes
-Lift up your upper back, tuck in your chin
-Make sure that your lower back is pinned to the ground
-The straighter your legs the harder the exercise

Modifications: Lower your upper back to the ground

Bent Leg Hollow Body (arms at sides)

-Use a light to medium resistance band
-Attach a band about chest height on something sturdy
-Stand sideways to the band
-Hold the band with your arms straight
-Pull the band across your body with your core (not arms)
-Reverse the movement back to starting position, with control making sure to keep tension on the band at all times
-Maintain a tight core throughout the movement 

Modifications: Use a lighter resistance band or stand closer to the anchor point 

Modifications: Use a lighter resistance band or stand closer to the anchor point

Band Rotation

Functional Strength Circuit

W1/D1 Functional Core 1.0 / Wk 1 / Monday

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W1/D1 Functional Core 1.0 / Wk 1 / Monday

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